Afternoon workouts will help you release that last amount of energy you had left. This will not only help you fall asleep easier at night, but also help you to stay asleep, getting a full night’s rest. Research has suggested that exercise improves sleep for those with chronic insomnia, and other studies demonstrate how exercise leads to an enduring, more effective sleep. Another study showed that those who get at least 150 minutes of exercise each week, not only sleep better but feel more alert the next day.